Comparing Nutrients in 300 calories Pitanga VS Baked Yellow Plantains

Weight per 300 calories

• Pitanga: 909g
• Baked Yellow Plantains: 194g

Baked Yellow Plantains have 4.7 times more energy per unit of mass than Raw Pitanga, which is above average in comparison to other foods. Pitanga having low energy density.

Which food has more nutrients per 300 calories - Pitanga or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.64g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10% 7.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.34g	g per day for Men 19-50 years
Sucrose	NA	% 26.5g	g per day for Men 19-50 years
Fiber	NA	11.2% 4.26g	38g per day for Men 19-50 years
Protein	13% 7.27g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	9.68% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	25.6% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 239mg	35.3% 31.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	8.2% 82mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	NA	9.46% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.7% 1.8mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	10.2% 71.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	27% 923mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0.26% 3.87mg	1500mg per day for Men 19-50 years
Zinc	NA	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	22.3% 826g	2.92% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 7.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.5 times more Vitamin C than Baked Yellow Plantains.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 14.1 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 7.6 times more Water than Baked Yellow Plantains.
• Both Raw Pitanga and Baked Yellow Plantains have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pitanga has 11.7 times more Fat and 2.5 times more Protein than Baked Yellow Plantains.
• Both Raw Pitanga and Baked Yellow Plantains have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.